Backstoke is also condiserd a simple stroke. That doesent mean its easy... Getting flashed banged from the sun is not the best experiance. Backstroke helps with basics of strokes and its very benfical to work on it.
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| Backstroke swim! | AMAZING push! | Backstroke start!! | Stream line! | |
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Things not to forget on backstoke...
- 1.Underwaters
- 2.Keep your head back and your bottom up
- 3.Flip turns
- 4.One handed touch on the wall on your back
With that said there are many ways to get your work in on back stroke
(click the triangles)
Arms (in water)
Single-Arm Backstroke: Keep one arm at your side and perform the full stroke (reach, catch, pull, recovery) with the other arm, focusing on rotation.
Double-Arm Backstroke: Perform the backstroke with both arms simultaneously to improve timing and entry position, similar to a butterfly movement on your back.
Arm Extension Drill: On your back, hold one arm straight up (vertical), pause for 6 kicks to focus on shoulder rotation, then pull back.
Pause Drill: Pause the arm at the catch position (extended back) to ensure proper hand placement (pinky finger entering first) and rotation.
Arms (Dryland)
Lateral Cord Squeeze/Face Pulls: Targets the rear shoulders and upper back for a stronger catch.
Standing Backstroke Press: Mimics the underwater pull to build endurance.
Resistance-Band Shoulder Dislocates: Improves shoulder mobility and flexibility for better extension.
Dumbbell Front Raises (Alternating): Builds front delt strength for better reach and control.
Legs (in water)
Vertical Kicking: Improves kick strength and endurance.
Gutter Kick: Lying on the back with a kickboard on thighs, focus on keeping knees submerged and toes pointed to the surface.
Single-Arm Backstroke: Improves body rotation and allows focusing on a consistent, strong kick.
Legs (Dryland)
Bridge Marches: Strengthen glutes to prevent hip sinking.
Staggered Romanian Deadlift: Targets hamstrings and glutes for a more powerful kick.
Alternating Leg Extensions: Lying on the back with arms overhead (streamline), straighten one leg at a time to mimic the kick and strengthen the core.